Tuesday Afternoon, March 6, 2018- PM Jr. Gold @ CM & IL

1 x 600- 300 swim free, 300 reverse IM- each 100 is drill/kick by 50's (focus on UDK on kick)
1:00 rest

With fins,
25's fly drilling @ :35- different drill by rounds of 4 (focus on continuous dolphin kick, breathing at the front of the stroke)
1-4, 3 kicks 1 pull fly drill
5-8, 1/2 ra 1/2 la fly drill
9-12, fly pull with free kick
Take fins off, then everybody together...
 
8 x 25 swim fly, odds @ :35, evens @ :25
3 x 50 swim/kick fly by 25's @ 1:05, desc 1-3 to something juicy!
1:00 rest, check HR
CM- skip the next set & go straight to the Long Swim

2 sets of:
4 x 75 swim "slide IM" @ 1:15 (#1- fly-back-breast; #2- back-breast-free; #3- breast-free-fly, etc)
2 x 75 swim free with shnorkels @ 1:05  (@ 1:00 in 2nd set)
Can use paddles for the 75's free on 1st set.
Check HR after each round
IL- skip the Long Swim and go to the fin set

LONG SWIM-
1 x 2100 as follows:
700- primary stroke, swim/kick by 50's on odd 100's (desc); drill/swim by 25's on even 100's
700- IM, odd 100's are swim 75 IM, 25 kick free on back (desc); even 100's are IM transition by 50's
700- freestyle (straight swim on odd 100's desc to mile pace, swim/kick on back by 50's on even 100's)
Check HR

With fins, until 7:15 a.m., finish up with...
24 x 25 @ :40- the usual, in sets of 4

100 easy drill before you get out. Do an excellent job with your HW tonight- and with drylands, get excited for your March meet. Have a great day!